| A) Machine Conditioning: (6:00) |
| (6:00) Assault Bike OR Row OR Ski Sprints OR Shuttle Run (ATHLETE CHOICE) |
| EMOM 6: |
| :10 Sprint |
| :50 Recovery Pace |
|
| **Rest 10-15:00 to recover from Part A |
|
| B) EMOM 20: |
| Min 1) 15/12 Cal Row |
| Min 2) 15 Burpee |
| Min 3) 12 Box Jump Overs to Step Down (RX: 24/20) |
| Min 4) 4 down and back shuttle run (50′ down and 50′ back = 1) |
| Min 5) Rest |
| *SCORE — Completed rounds — top score of 20 |
|
| C) 8:00 Coach Led Mobility & Stretch |
| 1:00 ea leg — Couch Stretch (2:00 total) |
| 1:00 ea leg — Pigeon Stretch (2:00 total) |
| 1:00 T-Spine Foam Roll |
| 1:00 Pancake Stretch |
| 1:00 Pike Stretch |
| 1:00 Doorframe Stretch (each athlete in a squat rack) |
|
| OPTIONAL WORK: |
| 20:00 Stretch and Mobility |
